Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts

Wednesday, March 30, 2016

Run in Mud Obstacle Race Training-3/29/16

Short run and core / grip breakdown. One and a half weeks until Battle Frog greater Nashville.  I'm still working on core and grip strength in preparation to meet the platinum rig challenge. If I can just keep my arm band I can place in the Master's division.

Here's how I'm getting ready:

Stretch and rotate muscles and joints
10 burpees x 2
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Monkey bars (as many as possible)
Run 1 mile

Be the neighborhood Ninja Warrior:
Carry wreckbag .2 miles
Carry bucket with gravel .1 miles
Hang various handholds from monkey bars and go at it.
Squeeze grip trainers


This is in my kit bag for obstacle rig training:

Grip holds-grip a hold and hang for as long as you can. Change grips and holds.






Hang these from monkey bars and instant platinum rig; kinda.

             





Friday, October 30, 2015

Run in Mud Obstacle Race Training-10/29/15

Pull ups on your own or buddy assist
I am working on grip strength for the Battle Frog Atlanta. I am haunted by the memory of falling of the Rig at the Spartan Sprint Nashville and don't want to repeat that at Battle Frog. I can't burpee my way out of that one.

Grip strength can be improved through pull ups, carrying, and hanging exercises. I've incorporated those into my daily workouts. Today's workout includes 150 pull ups and 60 burpees

10 pull ups x 5 on pull up bar (various grip positions)
5 pull ups using climbing grips
5 pull ups using rope
10 pull ups x 2 on pull up bar (various grip positions)

Run 4.1 miles. Run speed intervals between mail boxes for miles two - four

30 burpees
5 pull ups using climbing grips
5 pull ups using rope
10 burpees x 3 on pull up bars

Run 1 mile
5 pull ups using climbing grips
5 pull ups using rope
10 burpees on pull up bars 

climbing grips and cannon balls

rope

pull up bar with straps
Pull up grips from
US Army Physical Readiness Training



Friday, August 21, 2015

Run In Mud Obstacle Race Training-8/21/15

Warm up:
Walk 1.5 miles

Main set:
Run 1 mile
Run 5k with 20 burpees each mile (break it up to 10 burpees every half mile or even 5 burpees every 1/4 miles as necessary)
I-beam workout (see video)

Cool down:
Walk .5 miles



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Tuesday, September 2, 2014

Run in Mud Obstacle Race Training-9/2/14

The following is a tough workout, especially in 93 degree weather. If you can find a wooded trail, that will help keep the temperature manageable. Be sure to drink lots of water:

Run a total of 4.5 miles
Complete each mile with 20 burpees.

Run 1 mile
20 burpees
Run 1 mile 20 burpees
Run 1/2 mile
10 burpees 
Run 1/2 mile
10 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees
Run 1/4 mle
5 burpees


Sunday, August 24, 2014

Run in Mud Obstacle Race Training-8/22/14

Hot August day? Here's a great workout that you can do without overheating. Just add a pool and find a shady area to run. Keep up the pace and you'll be ready for your next Run in Mud Obstacle Race event. 

7 pull ups with leg lifts
Rope climb

Run 1 mile for personal record
Monkey bars x 2
Swim 600 yards (12 laps there and back in a 25 yard pool)
Monkey bars x2
20 burpees

Run 1 mile for personal record
7 alternate grip pull ups
20 burpees
Rope climb

Run 1/2 mile for personal record
10 burpees
monkey bars x 2
200 yard swim 4 laps there and back in a 25 yard pool
10 burpees
monkey bars x 2
Run .6 miles 

Total of 3.1 mile run, 1/2 mile swim, and 60 burpees. Huah!

Great obstacle race training workouts in the Army Physical Readiness Training Manual. Great obstacle course construction ideas as well: 





Write your own book:




Thursday, April 3, 2014

Run in Mud Obstacle Race Training

Here's the workout for today. Remember, on top of regular training we are adding this month's and last months 30 push ups and 30 squats per day challenge to our obstacle race training.

Remember, this is a minimum, keep up your other preparation to stay in shape. If you can't do the Spartan Challenge amount of exercises, just do what you can for now and do some of the other workout as well.

Run 5.5 miles

10 burpees with close hand push ups
10 squats
20 close hand push ups
10 squats
20 push ups
10 squats 

Stretch

Monday, March 17, 2014

Spartan Race Atlanta 2014


The Spartan Sprint was one for the records. Having been used to 5k length obstacle races, I approached it with my limited experience. I used the same training strategy as I used with the others (Moonshine Mud Run, St. Claire Scramble) which led me to a great 1:06 time, but sheesh, a sprint it was not. I quickly learned to take this one a little slower than my normal obstacle race pace. 

My friends and I drove the approximately five hours from Huntsville, Al to Conyers, Georgia getting there just early enough to have a good night sleep. I awoke three hours before my event, had a great breakfast with my buddies and headed for the Spartan Race Atlanta 2014 event. 

We found the location with no problem and were funneled into the arrival and parking line by helpful volunteers. After following well laid out directions, I paid $10 for car entry, parked where directed and walked the approximately one mile to the race venue. 

Since we printed out our liability forms, we could walk right to our registration line unhindered. The registration line was a surprise for me as this time we queued by bib number. Since my name begins with the popular "B", I usually find myself in a really long line of people whose names begin with the letters A-C. This time, the line wasn't so long. 

We picked up our race packed and emptied the contents. Inside were Spartan building ingredients: 1 headband with bib number, wristband for heat time, wrist band for chip, chip and bib. Important, use wrist band for chip, don't forget that part. If you put your wristband on without the chip, then you have to seek out another one. After getting properly outfitted in Spartan gear, I headed to the quartermaster to check my bags. Two additional things you need to bring: 

Picture ID - You will need picture ID for proof of identity prior to picking up your race packet. 

Cash - You need to bring some bread for a few things. One, the quartermaster doesn't work for free and checked baggage is $5.00 for this trip. Two, there's lots of great swag and food to buy. 

I got settled in and waited for my 10:30 heat to start. I was just early enough to look at a few obstacles that passed through the registration village and go for a warm up jog. 

We also watched a few Spartan racers arriving late to the 10:15 heat perform 5 burpees for their tardiness. 

Prior to getting to the starting  gate, we passed a checkpoint where the staff verified we were indeed part of the 10:30 heat. 

Once permitted to pass, we scaled a four foot wall and passed to the starting chute. 

The start announcer went into a speech that challenged us to be Spartans. He talked about rebirth and trials. I took that to be a bit over hyped at the time (more on that later). After a small motivational talk the race started with a sudden, "go". 

In this particular race the event began with simple obstacles getting more difficult as the miles passed. The first obstacle was a very short 12-15 inch hurdle into shin deep, freezing cold, breath stealing, mud water. There were three of those and then I was off again. However, my easy pace had disintegrated into a survival trot. Moments later, I got my breath back and started a more meaningful run. 

All the obstacles were top notch and very safe. My goal was not to do any burpees. This race required 30 burpees for each missed event, or so the rumor went. The traverse wall, log hop, spear throw and pulley had me the most worried. However, I took each obstacle slowly with deliberate effort. Yay, no burpees. There was a cool obstacle that had two paths. One was very difficult and one very easy. I gambled and took the path less chosen and ended shaving more time as I was alone while everyone else clamored over a huge obstacle. 

As the race progressed, some over exuberant contestants petered out a bit. I kept the slow and steady approach and gained ground. I was worried as a few folks suddenly sprinted by me up hill. I said to myself, "what stamina, good for them". Unfortunately, that sprint was all they had and soon they began walking. 

All the obstacles proved challenging. Some of the tougher ones, like high walls, pulleys, sand bags and the very difficult tire drag tested my strength and endurance. I am shortish (5'10") and weigh 149 pounds and some obstacles were way over my head and weighed more than I did soaking wet. I heard the words "trial" and "rebirth" from the starting speech again in my head. 

However, there was one huge wall that demanded impossibly to be scaled. As I approached from the uphill trail, the wall grew in size until I was just a mere mortal staring up at a 10 foot giant. I stood there for a many long moments shaking my head and observing a few others trying to find some motivation. Some helped each other over, but I didn't have a partner. Others ran at the wall, jumped and bounced off, only to try again. Me, I was just stumped and very intimidated. Again, I just stared at it until finally an idea hit me. 

I just needed to be true to my training. After doing thousands of chin ups and traversing swing set support poles and I-beams with my fingertips, I knew at least I had some foundation. My approach? Jump as high as I could and try to reach the top with my fingertips. Again, a "slow and steady" approach. I took a deep breath and jumped as hard as I could. 

Small victory number one, I reached the top and hung there by my finger tips. 

Small victory number two, I took a deep breath and pulled myself up to my rest my forearms on the top. 

Small victory number three, I kicked my legs onto the top and hoisted myself over. 

Large victory....I left that wall behind. I wore a huge smile the rest of the race.

The final 100 yards of the race was slow and tedious. I lost a lot of time there because I couldn't get past the folks in front of me so I went with the flow. We crawled through mud like a mass of slithering humanity with barbed wire just inches above us. 

Now, I'm not talking a crawl on our hands and knees, this is the belly crawl with face in the mud kind of determination. After getting through a significant length of this mud bath, we crawled into a ditch and then back out only to find another length of mud crawl the same distance. A woman next to me screamed obscenities and took Joe DeSena's name in vain. She looked at me, apologized, and with determination we continued to move.

Once out, I jumped over the fire and ran through the Spartan gauntlet.

Thanks for a great time Spartan Race... 

Speaking of Joe DeSana....


Thursday, December 5, 2013

Run in Mud Obstacle Race Training-12/5/13

Let's have a block party!! It's been a while, but it's time to challenge ourselves with a race event. Four mile run with sixteen obstacles. It's not necessarily Warrior Dash or Spartan Run, but it's a low budget alternative.

10 burpees
5 pull ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees
6 chin ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees
6 pull ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 front lunges
10 side lunges
Walk hand over hand while hanging from swingset, Ibeam or similar obstacle

Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees


Stretch

Here's what a block party looks like:


Tuesday, November 19, 2013

Run in Mud Obstacle Race Training-11/19/13

This workout is killer. Running with intermittent burpees builds endurance and strenght. It reminds of racing where I feel I want to vomit and my body screams STOP! 


Tough it out if you can an train as if you are in competition. That way you build confidence and know that you can still kick in some effort when you feel your weakest.

10 burpees
Pull ups with leg lifts to muscle failure
Run 2 miles with 10 burpees every 1/4 mile
Run 2 miles at race effort
Monkey bars x 2
Chin ups with leg lifts to muscle failure
Stretch

This book has obstacles and exercises that you can adopt to your workout program, check it out:

Tuesday, October 15, 2013

Obstacle Race Training-10/14/13

Just saw the times for last year's Warrior Dash, Alabama. Winners were running it in the 20's. That's fast. The Warrior Dash, Tennessee winners didn't even come in until about 30 minutes. Not sure of the difference in the two events, but I have to step up training. 

Here we go:

6 pull ups with leg lifts
6 chin ups with leg lifts
6 alternate grip pull ups with leg lifts Run 2 miles
10 burpees
Monkey bars
Rope climb
Run 1 mile
10 burpees
Monkey bars
Rope climb
Run 1 mile
Stretch



Saturday, August 31, 2013

Run in Mud Obstacle Race Training-8/31/13


This is a hard core workout that makes almost everything hurt in a good way. Drink lots of water to stay hydrated.

Warm up:
Pull ups with leg lifts to muscle failure x 3
Crunches to muscle failure




Main set:

Run 2.25 miles
Air squats for two 
minutes
Burpees for two minutes
Box jumps for two minutes
Box jumps for two minutes
Burpees for two minutes
Plank for two minutes
Crunches for one minute

Rest

If you can't jump during burpess,

try the 8 count push-up




























Tuesday, July 16, 2013

Run in Mud Obstacle Race Training-7/16/13

Block Party!!!

Warm up:
Stretch
Rotate head, shoulders, hips, ankles
Walk for 5 minutes
10 push ups

Main part:
Bear crawl
Rope climb
6 pull ups with leg lifts
1 lap

Bear crawl
Rope climb
6 pull ups with leg lifts
1 lap

Bear crawl
10 burpees
Monkey bars, I beam or 6x6 board (hang and walk hand over hand)
1 lap

10 burpees
Monkey bars, I beam or 6x6 board (hang and walk hand over hand)
1 run ¼ mile with on full 1 gallon jugs in each hand. Sprint for 10 seconds every 30 seconds. (do what you can)


Stretch

Get Motivated with our Vehicle Stickers

Monday, July 15, 2013

Run in Mud Obstacle Race Training-7/15/13

Stretch
6 pull ups with leg lifts
5 pull ups with leg lifts
6 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
6 chin ups with leg lifts
5 chin ups with leg lifts
50 jumping lunges
20 burpees
100 body weight squats
20 burpees
100 mountain climbers
Stretch

See more strength building Spartan Race, Warrior Dash time improving exercises here: